Izigidi zabantu emhlabeni jikelele banesifo samathambo. Nangona kukho imiba eyaziwayo yomngcipheko enokukhokelela kule meko iqhelekileyo, uninzi, njengemfuza yomntu, alukho kulawulo lwethu. Kodwa asingabo bonke. Ezinye iintlobo zesifo samathambo zinokuthintelwa kwaye ezinye zinokuguqulwa.
Kukho amaqhinga amaninzi anokunceda ukuphucula impilo jikelele yamalungu akho. Oko kubalulekile, ekubeni amalungu aphilileyo akuvumela ukuba uhambe ngokulula kwaye uncede ukukhusela amathambo akho.
Zingaphi iindidi ezikhoyo?
I-arthritis ibhekisela kulo naluphi na uhlobo lweentlungu ezidibeneyo okanye ukuvuvukala, kwaye kukho iintlobo ezingaphezu kwe-100.
Olona hlobo luqhelekileyo lu isifo samathambo (OA), ekwaziwa njenge isifo samathambo. Njengoko i-cartilage ekhuselayo iguga, amathambo achukumisa kumalungu; usenokuba ukhe weva ngayo njengesifo samathambo.
Olunye uhlobo olufunyaniswa rhoqo luxilongo isifo samathambo (AR), uhlobo oluvuthayo. Sisifo se-autoimmune, nto leyo ethetha ukuba umzimba ulwa ngokwawo. Inokuhlasela amalungu, abe bomvu ashushu kwaye adumbe.
Indlela yokuthintela isifo samathambo?
Nanga amanye amaqhinga axhaswa yisayensi aya kunceda ukunciphisa imingcipheko yakho kunye nokukhuthaza impilo edibeneyo.
Gcina ubunzima obunempilo
Ukutyeba ngokugqithiseleyo ngumngcipheko omkhulu we-osteoarthritis, ngakumbi kwiindawo ezinobunzima obufana namadolo kunye nomqolo ophantsi.
Uxinzelelo emadolweni wongeza amaxesha angama-1 ubunzima bomzimba wakho, kwaye oko kusemgangathweni ophantsi; iphezulu nangakumbi kwii-inclines (ezifana nezitepsi) kwaye inokuphinda iphindeke kahlanu ubunzima bomzimba wakho xa u-squat ukuya, uthi, ubophe isihlangu sakho.
Yiyo loo nto abantu abatyebe ngokugqithiseleyo kunokwenzeka ukuba babe ne-OA kwezi ndawo. Kwaye ngenxa yokuba amanqatha angaphezulu ekhokelela ekudumbeni-okubangela iiproteni ezijikeleza emzimbeni wakho, ukutyeba nako kwandisa umngcipheko wakho wokuphuhlisa i-OA yezandla.
Zama ukuguqula indlela otya ngayo kwaye uzame ukuzilolonga ukuze unciphise ubunzima ukuba ufuna ukuthintela i-osteoarthritis yenqanaba lokugqibela kunye neentlungu ezingapheliyo.
Cinga ngokulandela ukutya kweMeditera
Akukho kutya kunokuthintela isifo samathambo (kwaye akukho sidlo esinokuyinyanga le meko). Oko kuthethwa, ukutya okunempilo kuya kukunceda ukulawula ubunzima bakho.
Kwaye kukho ukutya okunokuba luncedo ngakumbi ukukulandela. Ukutya kweMeditera kuye kwaboniswa ngokuqhubekayo ukuba luncedo ekunciphiseni ukuvuvukala. Oko kungundoqo, ekubeni zombini i-RA kunye ne-OA ibandakanya ukudumba kumalungu.
Ukulandela ukutya kweMeditera kuthetha ukutya okuninzi imifuno, iziqhamo, intlanzi, ukutya okuziinkozo y amafutha aphilileyo, ngelixa inyama ebomvu kunye nokutya okwenziwe nge-ultra-processed kulinganiselwe. Idityaniswe nokuncipha kwesisindo kunye ne-BMI esezantsi, ngokutsho kophononongo lukaMatshi ka-2019 olupapashwe kwiZondlo.
Ukutya kweMeditera kwaba luncedo ekulawuleni iimpawu kubantu abane-RA, kodwa kwakungekho ubungqina obaneleyo bokuxhasa ukuba ukutya kuthintele i-RA ngo-December 2017 ukuhlaziywa okucwangcisiweyo okupapashwe kwi-Rheumatology International.
Olu hlobo lokutya lunokunceda ukuthintela i-RA kubantu abatshayayo bangaphambili nabangoku, ngokutsho kophononongo lukaSeptemba 2020 olupapashwe kwiArthritis & Rheumatology. Kwaye ngelixa ezinye izithintelo kwizifundo zivunyiwe, uphononongo luka-Agasti 2018 olupapashwe kwiphephancwadi Nutrients luqaphele ukuba ukuxhaphaka kwe-OA kuphantsi kubantu abanamazinga aphezulu okubambelela kwisidlo saseMeditera.
Isenokuba luncedo umda o Ukunqanda ukutya okutshisayo okunokwenza iimpawu zibe mandundu. Ezi ziquka icarbohydrate ecokisekileyo (cinga isonka esimhlophe kunye neepastries), ukutya ukutya okuqhotsiweyo, iziselo ezineswekile ezifana neziselo ezithambileyo, inyama ebomvu kunye negayiweyo kunye imajarini.
yitya kakhulu ifayibha
Ukuba sisifo sokukrala; Iimpawu zale meko zivela ngenxa yokuvuvukala kwamalungu.
Ukusebenzisa i-fiber kunokunciphisa ukuvuvukala kunye nokuphucula i-osteoarthritis. Ukusetyenziswa kwamanqanaba aphezulu efayibha kwanxulunyaniswa noku umngcipheko omncinci wokuphuhlisa i-OA yedolo eneempawu, ngokutsho kophando lukaMeyi 2017 kwii-Annals zeZifo zeRheumatic.
Iziqhamo, imifuno, ukutya okuziinkozo, kunye neembotyi ziyimithombo elungileyo yefiber.
Yeka ukutshaya
Kunzima nokubala izizathu ezicacileyo zokuyeka ukutshaya kuba ukuyeka kubi kakhulu phantse kuzo zonke iinkalo zempilo yakho.
Ukutshaya kungumngcipheko wokuphuhlisa iRA. Ikwangumngcipheko onokuthinteleka kwi-osteoarthritis, kuba ukutshaya kunokukhokelela ekuwohlokeni kwamathambo.
Vasa amazinyo akho
Ukuziqhelisa ukucoceka amazinyo (ukuxubha amazinyo akho izihlandlo eziliqela ngemini nokuvungula ngokunjalo) kunokunceda ukuthintela igingivitis (isifo seentsini), esinokubangela isifo samathambo.
Uphando ngokuqinisekileyo lubonisa a ikhonkco phakathi kwe-gingivitis kunye ne-RA. Kungenzeka ukuba ukuvuvukala okuhambelana namazinyo kunye nomlomo kunokudlala indima ekuphuhliseni i-rheumatoid arthritis, ngokutsho kwe-May 2013 ukuhlaziywa kwi-Current Opinion Rheumatology. olunye uphononongo lukaDisemba 2016, olupapashwe kwiSayensi yokuGuqulela iMithi, yafumanisa ukuba iibhaktheriya ezibandakanyekayo kwi-gingivitis nazo zibangela impendulo yokuvuvukala efumaneka kubantu abane-RA.
Qinisekisa ukuba uyazilolonga
Ukongeza ekukuncedeni ugcine ubunzima obusempilweni, umthambo ukwalungile ekugcineni izihlunu kunye namalungu akho esempilweni.
Naluphi na uhlobo lomthambo olunganyanzelisi izihlunu lulungile. Ngokufanelekileyo, abantu kufuneka baqale ngokuthe ngcembe, ngakumbi ukuba sele kulithuba elide besebenza, ukuze bakhe ukunyamezelana kunye namandla.
Okukhona imisipha yakho yomelele, kokukhona inokuba ngcono ukukhusela amalungu akho kunye thintela ngokunokwenzeka i osteoarthritis. Ukongezelela, umsebenzi womzimba unceda ukuthintela amalungu aqinileyo.
Ikhusela ukulimala kwamalungu
I-OA ibonwa ngokuyintloko njengesifo esihamba kunye nobudala: ngokusetyenziswa kakhulu komdibaniso, i-cartilage iguga, ikhokelela ekukhuhlaneni kunye nokunyanzeliswa kwethambo-on-bone. Kodwa i-OA isenokuba ngumphumo wokwenzakala okubangelwa kukwenza umthambo okanye iingozi.
Ewe, awukwazi ukuhlehla kwiqamza ukuze uphephe ukwenzakala kunye neengozi. Kodwa kukho amaqhinga afanelekileyo nalumkileyo onokuwathatha ukukhusela amalungu akho, njengokuzilolonga ngamadolo, ukuhlala kakuhle, nokuma ngokuchanekileyo.